I thought that I would answer a question before it gets asked, “Why do I have the same warm-up all the time?” The answer is that it is a general warm-up for the body and mind. I have found that the best way to do this is to do the same thing. Your body gets warm as your heart rate goes up AND your mind gets ready for work by tuning out the distractions of the day with the focus on how your body feels at that moment. This is something that I learned from doing yoga. At the start of each session, the teacher would take us through a sun salutation and breathing exercises. Her instructions were to “listen and feel your body” with the message being that each day is different and listening to our body everyday is important. It is hard to do this with a warm-up that constantly changes. Also, I will be making a video of the warm-up and posting it.
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
1. Hang Power Clean and Jerk. 5 (sets) x 3 (reps). The weight doesn’t have to be extremely heavy, but the focus should be on moving it fast. The goal is to have fast elbows on the catch and the jerk. This means that after you shrug and pull, your elbows snap around so they are parallel with the ground for the catch. This will allow you to catch the bar on the meaty part of your deltoids and if you then shrug up you will notice that the bar doesn’t touch your collarbones. As you go overhead, use push yourself under the bar and snap your elbows into a lock position as quickly as possible.
2. Front Squat. 4 x 8. Go heavier today. Focus on sending the hips back and down and keeping the elbows pointed forward on the descent and the ascent. This ensures that you keep a straight back through out the lift and allows all the drive from your legs to be transferred into moving the weight.
3. Bench. 5 x 5. Go a little heavier today. Focus on driving the bar away from your body quickly after a controlled descent.
Complete 4 rounds as quickly as possible of the triplet: 20 lunges (10 each leg), 10 hand release pushups, and 10 Russian KB/DB Swings. The lunges are in place and initiate with a step forward with the downward motion finishing with the back knee touching the ground before driving up with the front leg to finish in the start position (two feet together in place). The pushups require you to go all the way to the ground with a flat body and rest your chest on the ground at the bottom before lifting your hands off the ground and then pushing yourself back up to the starting position. The Russian KB/DB should be a heavy about 50-75#. A Russian swing starts with the bell between your legs and finishes with your arms parallel to the ground. This workout is a gaser meaning that you need to push as hard as possible taking very little to no rest.
Achilles, calves, hips, quads, hamstrings and lower back.